I work at a desk all day, and my shoulders have a way of creeping up toward my ears by 3pm. It got bad enough that I started rolling my shoulders every few minutes, which did nothing. The tightness lives deeper than that.

Then a physical therapist gave me one stretch that actually works, and it takes ninety seconds.

The Doorway Stretch

Stand in a doorway and place your forearm on the door frame, elbow bent at ninety degrees, upper arm parallel to the floor. Step forward with the same side foot until you feel a stretch across the front of your chest and shoulder. Hold for thirty seconds, then switch sides.

The stretch opens up the front of the shoulder, which is what tightens when you hunch over a keyboard all day.

Do It Twice a Day

Once in the morning and once in the afternoon made a real difference for me. I set a reminder on my phone. It felt silly at first, standing in the doorway stretching, but my shoulders stopped aching by the end of the day.

The Countertop Stretch for the Upper Back

For the spot between your shoulder blades, place both hands on a countertop or desk, step back until your arms are straight, and let your head drop between your arms. Hold for thirty seconds. This one targets the upper back and feels incredible after hours of typing.

What also helped me:

• Standing up every hour, even for one minute
• Raising my monitor so I stop looking down
• Keeping my elbows at ninety degrees while typing

The doorway stretch is the main event though. I do it at the office door and no one has asked questions yet.